Mediterranean Flounder

Feel free to substitute tilapia or any other firm white fish for the flounder. I made a few minor changes to the author’s original recipe. His recipe calls for blanching 12 fresh, Roma tomatoes. I simply substituted 1 can of canned tomatoes for simplicity. Blanching fresh tomatoes results in lower sodium than my version.
As is typical for the Mediterranean diet, this main-dish recipe is low fat, low sugar, and high protein. I suggest pairing it with a Greek salad (recipe also in the book) for a fiber boost.

Yields: 4

Ingredients

1 can diced tomatoes

½ chopped red onion

1/8 tsp Italian seasoning

1/2 cup pitted and chopped Kalamata olives

¼ cup white wine

¼ cup capers

1 tsp fresh squeezed lemon juice

12 fresh basil leaves, chopped

3 tbsp grated Parmesan cheese

1 lb. fresh flounder fillets

Instructions

Preheat oven to 425

Spritz pan with olive oil and sauté the onion until softened ~5 minutes.

Add the garlic, tomatoes and Italian seasoning and cook for 5 to 7 minutes.